CrossFit Roselle – CrossFit
Warm-up
Row/Standard Warm-up (No Measure)
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
Skill/Strength
Windmill (3-3-3-3-3)
Start out holding a DB/KB overhead with feet shoulder width apart. Using your free hand, touch the opposite foot and return to standing position. The DB/KB remains locked out overhead the entire time.
Perform 3 consecutive reps with one arm and then the other.
WOD
Metcon (Time)
For time (15min cap):
100 Abmat sit-ups
200 Double unders
100 Abmat sit-ups
*Rx+ for 50 toes to bar in place of the 100 abmat sit-ups